February 6, 2019

February 6, 2019

partner warmup

5 minute clock :

3 devil presses

10 hanging leg lifts


- partners do complete round before switching. 


Deadlift - 5 min wu + 1.1.1 @ 70-75% every 1:30 x 5

notes :
- "." 10 sec rest between reps


for max reps :
4 sets of :
30 second calorie bike
30 second rest
30 second kettlebell swings  53/35
30 second rest

notes :
- score - total reps for all 4 sets.
- level 2 - 35/26 lb kb
- 2:30 rest before next wod.


for max reps :
4 sets of :
30 second calorie row
30 second rest
30 second overhead squat 65/45
30 second rest

notes :
- score - total reps
- level 2 - empty barbell overhead squat
- level 3 - empty barbell back squat
- 2:30 before next wod.


for max reps :
4 sets of :
30 second jumping lunges
30 second rest
30 second burpees to 6" target
30 second rest

notes :
- score - total reps
- level 2 - regular lunges and burpees


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